Comparing Nutrients in 500 calories Canned Guanabana Nectar VS Sunflower Seeds

Weight per 500 calories

• Canned Guanabana Nectar: 848g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 9.9 times more energy per unit of mass than Canned Guanabana Nectar, which is very high in comparison to other foods. Canned Guanabana Nectar having low energy density.

Which food has more nutrients per 500 calories - Canned Guanabana Nectar or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Guanabana Nectar	1%	2%	97%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Canned Guanabana Nectar	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.44g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 127g	13% 17g	130g per day for Men 19-50 years
Sugars	153% 111g	3.1% 2.24g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	69.4% 50.3g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 54g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 2.14g	g per day for Men 19-50 years
Fiber	2.23% 0.85g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Canned Guanabana Nectar	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.1% 0.025mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.17% 0.093mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.36% 1mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.56% 0.059mg	88.6% 1.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.7% 51μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	105% 94mg	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.56% 0.085mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Guanabana Nectar	Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.93% 59.3mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	9.4% 0.085mg	171% 1.54mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	38% 3.05mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	6.05% 25.4mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	3.7% 0.085mg	72.6% 1.67mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.42% 17mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	6.23% 212mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	6.16% 3.4μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.8mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	1.54% 0.17mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	19.4% 718g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Guanabana Nectar vs Sunflower Seeds:

• Canned Guanabana Nectar has 78.5 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 49.8 times more Vitamin B1, 3.3 times more Vitamin B2, 7 times more Vitamin B3, 1.6 times more Vitamin B5, 19.4 times more Vitamin B6, 3.8 times more Vitamin B9 and 355.3 times more Vitamin E than Canned Guanabana Nectar.
• Both Canned Guanabana Nectar as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Canned Guanabana Nectar vs Sunflower Seeds:

• Canned Guanabana Nectar has 177.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 18.2 times more Copper, 1.5 times more Iron, 10.9 times more Magnesium, 19.7 times more Manganese, 33.3 times more Phosphorus, 2.6 times more Potassium, 13.4 times more Selenium and 25.3 times more Zinc than Canned Guanabana Nectar.
• Both Canned Guanabana Nectar and Dried Sunflower Seed Kernels have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Guanabana Nectar has 7.4 times more Carbohydrate and 49.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 30.6 times more Fat, 15.5 times more Saturated Fat, 59.7 times more Omega 6, 8.7 times more Fiber and 19.1 times more Protein than Canned Guanabana Nectar.
• Both Canned Guanabana Nectar and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Canned Guanabana Nectar as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.